女人25歲後一定要強迫自己必學課題-懂得用大豆異黃酮養護荷爾蒙，抗老謹記擁有逆齡感

苼莛生技雜誌 > Body > 女人25歲後一定要強迫自己必學課題-懂得用大豆異黃酮養護荷爾蒙，抗老謹記擁有逆齡感
女人25歲後一定要強迫自己必學課題-懂得用大豆異黃酮養護荷爾蒙，抗老謹記擁有逆齡感
  • 26 4 月, 2023
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妳可能常常聽到「常吃豆類製品容易罹患乳癌」、「喝豆漿會讓子宮肌瘤變大」的謠傳，由於大豆異黃酮結構類似女性雌激素，讓很多人誤以為不能補充，但這是錯誤的觀念！許多研究文獻都指出，食用豆製品與大豆異黃酮的攝取量與乳腺癌、子宮肌瘤等疾病風險並沒有直接的相關，而且目前大型、長期的研究結果都顯示，攝取大豆異黃酮有助於防癌。

大豆異黃酮不等於雌激素

大豆異黃酮（genistein and daidzein）

大豆異黃酮（genistein and daidzein）是一種天然的植物雌激素，存在於大豆等植物中，被歸類為一種類黃酮化合物，具有植物雌激素的活性。大豆異黃酮在體內具有一定的雌激素活性，可以結合雌激素受體，但它的作用比人體內的雌激素弱很多，同時也有一定的抗雌激素作用，能夠阻斷強雌激素的作用。

世界衛生組織也將大豆異黃酮列為安全的食品成分之一，不會對人體產生明顯的雌激素作用。大豆異黃酮還具有一定的抗氧化、抗炎、抗癌、降血脂、降血糖等生物活性，還具有一些健康益處，如降低心血管疾病風險、改善骨質疏鬆、減輕更年期症狀等，對女性身體調養與皮膚保養也有好處。

大豆異黃酮跟雌激素的迷思破解

有些人認為大豆異黃酮具有類似雌激素的作用，會增加雌激素水平，從而增加患乳腺癌等疾病的風險。但實際上，大豆異黃酮實際上並不是雌激素，而是植物雌激素樣化合物，其結構和作用機制與人體內的雌激素不同。

雖然大豆異黃酮可以結合雌激素受體，但它們的結合能力比雌激素要弱得多。此外，大豆異黃酮還可以影響雌激素代謝和清除，從而可能降低患乳腺癌等疾病的風險。因此，雖然大豆異黃酮與雌激素有某些相似之處，但它們的作用機制和效果是不同的，適量攝取大豆異黃酮是不會激發雌激素作用的，也不會導致雌激素含量過高，相反的，它還會起到調節體內雌激素的作用。

女人的一生都受到荷爾蒙的影響，而女性身體中最重要的荷爾蒙是「雌激素」，控制我們全身的內分泌、器官和心理，如果雌激素不足，會造成我們的體態走樣、胸部下垂、皮膚粗糙等問題。所以提及雌激素，勢必要提到相關的營養素「大豆異黃酮」，是一種植物雌激素，主要食物來源是黃豆食品。大豆異黃酮結構類似於雌激素，在人體內可發揮與雌激素類似的作用，幫助我們調節激素平衡，減少子宮內膜細胞過度增生，緩和衰老問題。因此，照顧我們「雌激素」的方法，是將大豆異黃酮添加到我們的飲食中。

雌激素分泌異常會加劇老化，大豆異黃酮能幫我們調節激素平衡

特別是像更年期女性、常熬夜、壓力大或不當減肥的女性，體內的雌激素分泌異常，容易加劇老化，更應該注重適量補充大豆異黃酮，有助於調節我們體內最重要的女性荷爾蒙，維持生理與心理健康，還能有效改善更年期症狀、保護心血管健康以及抗氧化抗發炎等功效，緩解多種不舒服的病狀。

這篇文章會告訴妳女性荷爾蒙對全身器官運作的重要性，雌激素更是影響我們內分泌系統健康與否的關鍵，所以需要透過補充「大豆異黃酮」，能夠維持女性荷爾蒙正常運作。同時，會破解人們對大豆異黃酮的迷思，其實大豆異黃酮對骨質、心血管、身體保健、皮膚維護等方面都有很多好處，特別是對女性而言，長期服用大豆異黃酮維持我們體內雌激素濃度，達到延緩老化的功效。所以不論什麼年齡的女性都建議攝取，透過充分的補充大豆異黃酮，能夠讓妳越活越年輕美麗！

女性荷爾蒙無所不在，影響一生

女性荷爾蒙

女性荷爾蒙是指由卵巢、腎上腺和其他組織分泌的多種激素，包括雌激素、孕激素、黃體素等。女性荷爾蒙在女性身體中扮演著重要的角色，是一種內分泌物質，透過分泌化學物質進入血液，也影響其他器官的功能作用。

荷爾蒙是無所不能的存在！女性荷爾蒙不僅在青春期發揮作用，從青春期後一直影響著我們的生活，並對更年期的女性產生巨大的影響。女性荷爾蒙分泌量在21至22歲達到巔峰，30歲畤減為巔峰期的85％，之後每10年下降15%。不僅進入更年期的女性外，年輕女性若作息不正常、睡眠不足、飲食不均衡、使用錯誤的減重方法或經常熬夜等，也可能導致荷爾蒙失調問題，如經前症候群等。

荷爾蒙通過分泌化學物質進入血液中，運送到其他器官發揮作用。荷爾蒙能夠影響的器官都具有相應的受體，當荷爾蒙與受體結合時，就會引發一系列的化學反應和變化，從而改變器官組織內的功能和作用，包括乳房、前列腺、子宮、腎上腺等器官都具有荷爾蒙受體，因此都受到荷爾蒙的影響。所以，荷爾蒙對女性的生殖健康、生理和心理狀態都非常重要。

荷爾蒙對女性生理和心理狀態都非常重要

荷爾蒙影響女性的內分泌系統

我們每天從睜開眼睛到睡眠期間，生活中每個細節都與內分泌系統密不可分！為了因應環境的變化，我們的內分泌系統會釋出荷爾蒙，經由血液抵達目標器官並產生作用，調節全身60兆個細胞，引導細胞發揮最大極限的力量。

「內分泌」是指荷爾蒙的分泌，內分泌失調其實就是荷爾蒙失調，指人體內的荷爾蒙水平失衡。荷爾蒙是一種重要的內分泌物質，可以調節人體內的各種生理過程，而荷爾蒙分泌過多或過少都可能導致內分泌失調的問題，如女性雌激素和孕激素不平衡，可能導致月經不規律、經痛、失眠等問題，會隨之會出現各種症狀及疾病。

雌激素可以影響下丘腦釋放激素（GnRH）

雌激素是女性體內最主要的荷爾蒙

「雌激素」是女性體內重要的激素，由卵巢分泌，可以促進子宮、乳腺發育，調節生殖週期。它能促進膠原蛋白和彈性蛋白增生，維持骨質、頭髮、皮膚、血管、中樞神經系統和陰道、泌尿道的健康，是女性健康的關鍵，尤其是更年期的女性要特別留意，雌激素水平的變化對健康產生重要影響。

雌激素能夠調節女性生殖系統的發育和運作，透過血液循環，雌激素能夠到達全身各個器官組織，這些組織都有所謂的「受器」，代表著全身的器官組織都會接受到雌激素的影響。在更年期之前，女性身體都浸泡在一定濃度的雌激素之中，讓身體維持穩定的運作。

全身的器官組織都會接受到雌激素的影響

雌激素與另一種女性荷爾蒙——黃體素相互作用。月經期間，雌激素和黃體素都處於最低點。隨著月經的結束，卵巢濾泡成熟，雌激素上升，子宮內膜再生，黃體素負責保護骨質和穩定子宮內膜。若未受孕，子宮內膜會崩解排出，形成月經。黃體素可以平衡情緒，有助於調節體內水分，保護骨質和維持子宮內膜的健康。

雌激素與黃體素相互作用

若雌激素缺乏，身體加速老化

荷爾蒙減少也是老化的可能原因之一

隨著年齡的增長，女性體內的雌激素會逐漸減少，雌激素在女性40歲前是相當充足的，但是從40歲開始，卵巢功能逐漸衰退，雌激素會大量減少，造成身體的老化現象。哈佛大學醫學系教授根來秀行在著作中指出，荷爾蒙減少也是老化的可能原因之一，荷爾蒙除了隨著年齡減少，也可能因生活習慣不良而枯竭，影響我們身體的正常運作功能，甚至造成全身老化，尤其以40歲為重要的分水嶺。如果不及時改變生活習慣或補充營養，器官出現疾病疾病後，會不斷加速老化速度。

如果女性的生活習慣不當，例如不健康的飲食、缺乏運動和休息，或者長期處於壓力之下，都可能會導致雌激素的減少。當雌激素不足時，身體的正常運作功能就會受到影響，導致全身老化的速度加快。

雌激素對於女性身體各部位影響

雌激素對於女性身體各部位影響

雌激素會透過血液循環到全身，並作用在許多器官和組織上的雌激素「受器」，影響身體各部位的功能。在更年期前，身體中會持續一定濃度的雌激素，使得身體功能運作穩定。雌激素對身體各部位的影響包括：

  • 骨骼：抑制噬骨細胞作用，幫助骨骼內鈣質沉積，從維持骨骼健康
  • 皮膚：增加彈力纖維及膠原蛋白，使皮膚更加彈性、有彈力
  • 乳房：促進皮下脂肪堆積、乳腺增生，促進乳房發育
  • 卵巢、子宮：刺激卵巢、濾泡成長，刺激子宮內膜增生，作懷孕準備
  • 腦部：促進腦細胞神經分生，擴張腦血管、增加血流量
  • 中樞神經系統：防止中樞神經纖維發炎，調節體溫
  • 血管：增加動脈彈性，讓血管壁不易黏附血脂，放鬆血管、強化血流
  • 脂質代謝：調節膽固醇代謝、降低血液中膽固醇
  • 臀部：促進皮下脂肪堆積，幫助骨盆腔保暖
  • 陰道：促進上皮組織變厚、有彈性，幫助分泌黏液潤滑、維持偏酸環境避免感染
  • 泌尿道：促進膀胱壁、尿道壁的上皮組纖變厚有彈性

雌激素減少，造成女性身體的負面影響

雌激素減少，造成女性身體的負面影響

隨著女性年齡的增長，體內雌激素的分泌會逐漸減少，邁入「更年期」的階段，會產生許多全身性的不適症狀，若是輕忽的話，在數年後可能出現慢性症狀及後遺症，因此，女性在進入更年期後，需要關注自己的身體變化並加以保養。如果女性體內缺乏雌激素，可能造成的生理變化和影響：

  • 眼部：眼睛乾澀不適，出現刺痛感或灼熱感，淚液分泌異常，影響淚液功能
  • 口腔、牙齒：唾液腺分泌減少 ，容易出現口臭和牙周病、骨質流失讓牙齒鬆動和掉落
  • 皮膚、頭髮：膠原蛋白流失，皮膚乾燥鬆垮、長斑，頭髮毛躁易斷，指甲黯淡無光
  • 卵巢、子宮：卵巢功能退化，子宮內膜可能增生，需要注意是否出現異常的出血
  • 泌尿道：尿道上皮組織變脆弱，抵抗力下降，容易發生感染的風險。此外，膀胱壁和尿道壁失去彈性，可能導致頻尿、漏尿和尿失禁等問題
  • 腦部：腦部的神經細胞加速萎縮和退化，影響訊息傳遞和記憶力
  • 中樞神經系統：體溫機制失調，引發心悸、熱潮紅和盜汗，影響睡眠，甚至導致失眠
  • 血管：血脂易黏附在血管壁，易造成動脈硬化，引起血栓形成，導致心肌梗塞、心絞痛、腦中風等疾病
  • 骨骼：骨質流失速度過快，容易導致脊椎變形、關節痛、腰背痛和骨折
  • 脂質代謝：膽固醇代謝異常，內臟脂肪過度增加，形成脂肪肝
  • 陰道：陰道壁變薄、變乾、萎縮或搔癢，無法維持偏酸環境、性交疼痛、易感染發炎

如何養好荷爾蒙、顧好內分泌失調？

專家指出——用「大豆異黃酮」照顧「雌激素」

用「大豆異黃酮」照顧「雌激素」

藥師指出：「關於熱潮紅及夜汗症狀，小於60歲及停經10年內，藉由補充荷爾蒙，這是最有效的治療方式。」我們瞭解到荷爾蒙全方位的影響女性身心理，所以想要照顧好自己的內分泌系統，平衡「雌激素」是重要的關鍵！若雌激素失調或更年期雌激素減少，我們需要透過補充「大豆異黃酮」中的植物性雌激素，維持我們的雌激素水平，改善內分泌失調的問題，保持年輕健康。

大豆異黃酮是大豆植物的次級代謝產物，具有一定的雌激素活性，可以填補女性在30歲後雌激素分泌不足的缺陷，有助於改善皮膚水分和彈性，緩解更年期症狀和改善骨質疏鬆和降低心血管疾病風險等。研究表明，大豆異黃酮可以通過影響雌激素代謝途徑來促進有益代謝產物生成，同時減少有害代謝產物的形成。它還可能與雌激素受體相互作用，影響其信號傳導途徑，有助於降低乳腺癌風險。此外，大豆異黃酮的雌激素作用影響到激素分泌、代謝生物學活性、蛋白質合成和生長因子活性，是天然的癌症化學預防劑。

多項研究證明：大豆異黃酮跟子宮肌瘤無關

多項研究證明：大豆異黃酮跟子宮肌瘤無關

大豆與雌激素密切相關，有些人擔心大豆中的植物雌激素異黃酮會影響子宮肌瘤的生長和症狀。然而，越來越多的研究表明，這種擔憂是不必要的！事實上，現在已經有許多研究都證實了大豆和子宮肌瘤之間沒有關係。因此，本身有肌瘤的女生真的不用過度擔心，攝入大豆異黃酮並保持均衡的飲食，能夠幫妳抗老兼防癌！

現在已經有許多期刊和學者發表了相關的研究成果，佐證「攝入大豆異黃酮跟子宮肌瘤並無關係」。以下是其中一些相關的期刊文獻和新聞：

美國研究

(連結)研究1：《美國臨床營養學期刊(American Journal of Clinical Nutrition)》的人體臨床實驗，給予健康的更年期婦女每天補充大豆異黃酮80-120mg，為期2年。實驗結果發現，補充大豆異黃酮並不會影響子宮內膜厚度與子宮肌瘤，所有健康檢查值均保持在正常範圍內。

(連結)研究2：《美國臨床營養學期刊(American Journal of Clinical Nutrition)》針對 170 例子宮肌瘤病例和 173 例對照的兩次夜間尿液收集，研究目的是評估子宮肌瘤風險與植物雌激素之間的關係，研究並未發現異黃酮分泌與子宮肌瘤之間存在關聯。

美國黑人研究

(連結)研究3：《美國流行病學期刊(American Journal of Epidemiology)》指出，黑人女性的子宮平滑肌瘤發生率是白人女性的 2-3 倍，可能導致差異的這些人群之間流行率不同的飲食因素，包括乳製品攝入量。1997 年至 2007 年間，作者跟踪了 22,120 名絕經前美國黑人女性健康研究參與者，評估與子宮平滑肌瘤風險相關的乳製品攝入量，由於大豆可以替代乳製品，所以還評估了大豆攝入量的影響。研究結果顯示，大豆攝入量與子宮平滑肌瘤風險無關。

(連結)研究4：《流行病學年鑑(Annals of Epidemiology)》研究於 1997-2009 年間，在黑人女性健康研究中對 23,505 名年齡在 23-50 歲的絕經前女性進行追蹤。12 年後，該研究報告稱 7,268 名女性患有肌瘤，但幾乎沒有證據表明子宮平滑肌瘤 (UL) 與在嬰兒期接觸大豆配方食品之間存在關聯。此外，這些發現不支持宮內和早年生活因素與子宮平滑肌瘤 (UL) 風險密切相關的假設。

日本研究

(連結)研究5：《英國營養學期刊(British Journal of Nutrition)》中一項日本研究，研究日本女性攝入脂肪、膳食纖維、大豆異黃酮和酒精與子宮肌瘤的關係。研究資料顯示，脂肪、大豆異黃酮或膳食纖維的攝入量與子宮肌瘤之間沒有顯著關聯，而較高的酒精攝入量與較高的子宮肌瘤患病率有關，酒類攝取會增加2.78倍的風險。

中國研究

(連結)研究6：《中國藥學雜誌》指出，大量研究顯示，大豆異黃酮具有多種保健和藥理功效，包括抗腫瘤、防止骨質疏鬆、抗膽固醇和心血管保護等作用。長期以來，人們就知道低濃度異黃酮具有很弱雌激素樣作用(約為17羥β雌二醇的10-4~10-3)，且給雌性小鼠皮下注射三羥異黃酮，可抑制其子宮發育，顯示三羥異黃酮對雌激素有拮抗作用。

(連結)研究7：《亞太地區臨床營養雜誌》一項中國病例對照研究，研究使用經過驗證的自填問卷來了解參與者的生活方式和飲食。該研究包括 73 名患有肌瘤的女性和 210 名未患肌瘤的女性。研究得出結論，大豆異黃酮的攝入量與子宮肌瘤之間沒有關聯，食用大豆不會導致任何女性出現子宮肌瘤或肌瘤症狀。

牙買加研究

(連結)研究8：《Maturitas》醫學期刊，研究牙買加婦女尿異黃酮和木脂素植物雌激素水平與子宮肌瘤風險。研究結果，尿染料木黃酮、黃豆苷原、牛尿酚、腸內酯、總異黃酮和總植物雌激素的四分位數二元邏輯回歸分析顯示與子宮肌瘤無關，因此觀察到的尿染料木黃酮、黃豆苷原、雌馬酚總異黃酮和總植物雌激素均未與子宮肌瘤風險相關。

台灣新聞

(連結)新聞1：《健康網》喝豆漿會子宮肌瘤？ 醫師：不過量都很安全

醫師王姿允表示，根據我國衛生署建議一天不超過50mg來看，黃豆中的異黃酮含量才0.1％－0.4％，97％都是吸收率差的「含醣基大豆異黃酮」，而且對β-雌激素接受體 （中樞神經、血管、膀胱、骨骼、皮膚） 的親和力是乳房跟子宮的α-雌激素受體的7倍，對骨鬆和心血管有益處外，對乳房跟子宮影響甚小，且食物中的吸收量其實不足以影響體內的荷爾蒙。她指出，比起豆漿豆腐，環境荷爾蒙 （ex.塑化劑）的影響跟高脂高糖飲食、肥胖才是更嚴重的。

(連結)新聞2：別再汙名化豆類食物！醫師：真正遠離肌瘤該少碰這五樣

豆類到底會不會增加子宮肌瘤風險？醫師進一步說明呼籲：比起豆類，這些問題才更要注意！一項日本女性的研究發現，因子宮肌瘤而需要切除子宮的女性，比沒有肌瘤的女性有「更少的豆類攝取」，因此推論天然的植物雌激素佔據受體降低肌瘤的產生。

更年期與減肥女性最適用

更年期與減肥女性最適用

女性進入更年期，由於卵巢功能逐漸退化，導致分泌的女性荷爾蒙動情激素和黃體素明顯減少。此時，腦下垂體分泌的黃體刺激素和濾泡刺激素會升高，且黃體刺激素會波動性釋放，導致「更年期症候群」。早期會出現月經減量、熱潮紅、心悸、盜汗、失眠、體重上升、焦慮等症狀；而後期症狀則包括停經、肥胖、皮膚皺紋、動脈硬化症、骨骼疏鬆症、腦功能退化等，這些不舒服的症狀意味著身體正在適應雌激素的減少，很多慢性疾病也會在身體失去雌激素的保護後慢慢浮現。

大豆異黃酮屬於一種植物雌激素，能夠模擬雌激素的作用，具有一定的激素調節作用，因此能夠緩解更年期出現的潮熱、出汗等症狀。同時，大豆異黃酮還具有一定的抗氧化、降低膽固醇、預防心血管疾病和預防老人癡呆，改善更年期的種種症狀。

在減肥方面，大豆異黃酮也有一定的作用，可以降低膽固醇。研究顯示，大豆異黃酮可以降低總膽固醇、低密度脂蛋白膽固醇（壞膽固醇）和三酸甘油脂，同時提高高密度脂蛋白膽固醇（好膽固醇），還能夠抑制脂肪的積累。此外，大豆異黃酮還能夠增加飽腹感，減少食慾，有利於減少食物攝入，從而達到減肥的效果。

在減肥方面，大豆異黃酮也有一定的作用

大豆異黃酮有效改善女性的皮膚皺紋

大豆異黃酮有效改善女性的皮膚皺紋

人體中的荷爾蒙可以調節皮膚的油脂和水分分泌，保持肌膚的彈性和光澤。當荷爾蒙失調時，肌膚容易變得乾燥、粗糙，並產生皺紋等問題，塗抹保養品只能暫時緩解症狀，若身體狀況不調整好，還是難以解決根本的問題。

因此，保養肌膚時，調節荷爾蒙平衡也是非常重要的。除了補充水分外，還須攝取含有類雌激素的食物，有助於調節荷爾蒙，進而改善皮膚狀態。大豆異黃酮是豆漿中的植物性雌激素，適量攝取可以幫助女性促進荷爾蒙平衡，進而增加皮膚的彈性和光澤。

攝取大豆異黃酮有助防癌

攝取大豆異黃酮有助防癌

美國與中國的人體研究結果都顯示，正常食用黃豆、豆製品並不會促進乳癌增長，反而會減少乳癌發生率。2009 年刊登於美國醫學雜誌的一篇中國研究，以 5042 位乳腺癌病人為研究對象，進行長達 5 年的追蹤研究發現，攝取大豆異黃酮較多的人（大約每天 11 克大豆蛋白或異黃酮 40 毫克），乳癌的復發與死亡率都顯著降低。

美國波士頓大學公共衛生學院斯隆流行病學中心研究發現，適當攝取大豆類食物與子宮肌瘤的產生並沒有相關性，某些體質的人攝取大豆類食物，反而能抑制子宮肌瘤增長。也就是說，食用豆製品與大豆異黃酮的攝取量與乳腺癌、子宮肌瘤等疾病風險，並沒有直接的相關，適量的大豆異黃酮補充並不會對健康產生負面影響。

大豆異黃酮可與體內雌激素受體結合，啟動雙向調節雌激素功效。當人體內雌激素濃度偏低時，大豆異黃酮可以在一定程度上彌補雌激素不足的作用；而體內雌激素濃度偏高時，大豆異黃酮可扮演「競爭者」的角色，減少人體雌激素和雌激素受體正常結合的機會，使雌激素濃度表現降低。

因此，患有子宮肌瘤的女性體內雌激素指數一般較高，如果攝入大豆異黃酮，可以與體內的雌激素產生競爭，從整體上降低雌激素的作用。所以，患有子宮肌瘤的女性不但可以吃豆製品，而且吃豆製品對減緩子宮肌瘤發展還有輔助作用。

大豆異黃酮含每日攝取量

世界衛生組織（WHO）建議成年人每天攝入大豆異黃酮30至100毫克，這個範圍是為了考慮不同人群的不同需要而設定的，一般來說，大豆異黃酮每天每人的攝入量約為50毫克。對於更年期女性來說，攝入大豆異黃酮的建議攝入量可能需要高於此範圍，因為大豆異黃酮被認為可以緩解更年期症狀。

喝豆漿不會過多攝入大豆異黃酮

喝豆漿不會過多攝入大豆異黃酮

適量飲用豆漿，不會導致大豆異黃酮過多攝入的問題。研究指出，大豆異黃酮實際上只佔黃豆的0.2-0.4%左右，而且大豆異黃酮在腸道中的吸收率也比較低，大約為20%左右。這是因為大豆異黃酮屬於類黃酮類化合物，一部分會被微生物在大腸內代謝，一部分會被直接吸收，但總體吸收率較低。因此，飲用豆漿不會導致大豆異黃酮過多攝入的問題，且豆漿中的植物雌激素可能對人體有益，如降低心血管疾病風險、改善骨質疏鬆等。

不愛豆類製品，還有這3種植物性荷爾蒙食品！

山藥、亞麻仁或是黑芝麻

如果不喜歡豆類製品的味道，可以試試看山藥、亞麻仁或是黑芝麻這三種健康食品：

  • 山藥：山藥含有「薯蕷皂苷（Diosgenin）」的成分，是一種植物性荷爾蒙，有抗氧化、抑制腫瘤細胞、改善血脂濃度的效果，食用山藥能緩解更年期不適。山藥黏稠感來自水溶性膳食纖維，可以整腸健胃，還含有豐富的鉀和鎂，可有助於預防高血壓。如果有腎臟問題，不宜過度攝取山藥。每天可吃30到50公克（約半碗）山藥，生食山藥可以保留有助於消化的成分。
  • 亞麻仁：亞麻仁富含「木酚素（lignan）」，這是一種植物性荷爾蒙。日本中醫藥膳師岩田麻奈未認為，食用亞麻仁或是亞麻仁油，可以改善更年期荷爾蒙失調，回復皮膚光澤。炒過的亞麻仁能直接食用、加在飯裡一起蒸熟，或是飲品或沙拉裡也可以加一點亞麻仁油。
  • 黑芝麻：含有優良的脂質、蛋白質與膳食纖維，還含有豐富的礦物質如鈣、鎂、鐵等，還富含植物化學物質如亞麻酸Omega-3和芝麻素等，具有抗氧化、抗炎和降血壓等功效。日本的執業中醫師邱紅梅表示，芝麻也含有木酚素，有抗氧化、改善肝功能、降低膽固醇等作用。黑芝麻可以撒在飯上、混入牛奶或湯品裡一起食用。

常見食品的大豆異黃酮含量

常見食品的大豆異黃酮含量

豆漿和豆類製品是大豆異黃酮的重要來源之一，不同品牌和不同加工方式的豆漿和豆類製品的大豆異黃酮含量有所不同，以下是一些常見的豆漿和豆類製品的大豆異黃酮含量：

  • 豆漿：一杯（240毫升）豆漿中的大豆異黃酮含量大約為25毫克。
  • 去皮黃豆：每100克去皮黃豆中的大豆異黃酮含量大約為48毫克。
  • 豆腐：每100克豆腐中的大豆異黃酮含量大約為30毫克。
  • 豆乾：每100克豆乾中的大豆異黃酮含量大約為40毫克。

大豆異黃酮10大健康益處

大豆異黃酮十大健康益處
  • 降低心血管疾病風險：大豆異黃酮可以降低血脂、抑制血小板凝聚、減少心臟病發作的機會，適合保護心血管健康的人食用。
  • 預防乳腺癌和攝護腺癌：大豆異黃酮具有雌激素構造，可以在人體中扮演雌激素的作用，並能幫助調節人體荷爾蒙水平，從而預防乳腺癌和攝護腺癌。
  • 保護骨骼健康：大豆異黃酮中的植物雌激素，能夠幫助預防骨質疏鬆和骨折，特別是在更年期婦女中尤其重要。
  • 減輕更年期症狀：大豆異黃酮可以緩解更年期症狀，如潮熱、汗水、失眠等。
  • 改善腸道健康：大豆異黃酮含有豐富的膳食纖維，可以促進腸道健康，預防便秘、大腸癌等腸道疾病。
  • 預防糖尿病：大豆異黃酮可以降低血糖、改善胰島素敏感性，從而預防糖尿病。
  • 降低膽固醇：大豆異黃酮被認為可以降低膽固醇，同時預防動脈硬化，改善血脂水平，降低心血管疾病風險。
  • 對抗衰老問題：大豆異黃酮具有抗氧化作用，可以中和自由基，防止自由基損傷細胞，並保護細胞免受氧化損傷的影響。
  • 抗發炎：大豆異黃酮可以抑制炎症相關的細胞激素和發炎介質的產生，減輕身體內的炎症反應。
  • 抑制癌細胞的生長：大豆異黃酮中的一些成分可以模擬體內的雌激素作用，並與雌激素受體結合，抑制癌細胞的增殖與擴散。

許多研究都表明，大豆異黃酮具有抗氧化、抗炎症、降低膽固醇和心血管疾病風險、改善更年期症狀等多種保健作用，適量食用大豆異黃酮，對於預防和治療一些疾病具有一定的作用。因此，建議所有女孩在日常飲食中都要攝取大豆異黃酮，能夠調節女性荷爾蒙的平衡、發揮抗老功效，同時啟動妳身體內的自癒能力，讓皮膚由內而外散發自然光彩！

大豆異黃酮不影響男性生殖，還能防前列腺癌和禿頭！

大豆異黃酮還能防前列腺癌和禿頭

男性也會經歷類似女性更年期的生理現象，被稱為「男性更年期」，通常發生在男性45歲至65歲之間，由於睪酮水平下降而引起。研究顯示，大豆異黃酮可以舒緩男性更年期的症狀，例如性慾減退、性功能障礙、焦慮、抑鬱等等。大豆異黃酮還可以幫助提高血中睾酮水平、避免睪固酮旺盛造成雄性禿、攝護腺肥大等症狀，並改善心血管健康，保護身體細胞免受損傷和疾病。由於攝取大豆異黃酮能帶來多方面的健康益處，因此近年來大豆異黃酮受到預防醫學及保健食品的重視，不論男生、女生都非常適合補充大豆異黃酮！

有人擔心攝取大豆異黃酮可能會導致男性的雄性激素水平下降，進而影響男性的生殖能力。不過，目前多數文獻指出大豆異黃酮不影響男性睪固酮，並不會對男性的生殖系統造成不良影響！直接補充活性大豆異黃酮都不會影響男性性激素，而且在豆漿、豆腐等食品中的大豆異黃酮含量更不容易被吸收。因此，透過飲食攝取大豆異黃酮，不會對男性性功能造成影響，反而有助於降低男性攝入飽和脂肪和膽固醇量，能保護心血管健康。

事實上，大豆異黃酮並不會造成男性女性化，反而可以平衡人體荷爾蒙的分泌。隨著年齡的增長，男性荷爾蒙分泌會變得更加旺盛，導致雄性禿髮、前列腺肥大等問題。研究表明，DHT是一種雄性激素，與男性掉髮、前列腺肥大有關，而大豆異黃酮可以通過抑制5α-還原酶的活性來降低DHT的生成，有助於預防脫髮和前列腺肥大的問題。

大豆異黃酮還能預防男性禿頭！雄性激素過多會導致雄性禿，有研究表明，大豆異黃酮能夠抑制男性賀爾蒙DHT的生成，並增加毛囊的生長期，從而減緩頭髮脫落的速度，在預防雄性禿方面具有良好的功效。此外，還有研究表明，大豆異黃酮具有一定的抗氧化和抗炎作用，可以增加頭皮血液循環，促進頭髮生長。禿頭和落髮問題不僅影響外觀和心情，還可能是身體健康亮起紅燈的訊號，加上預防脫髮是比治療更容易，一旦失去頭髮，治療的成本更高，所以必須特別留意並積極進行日常飲食保養和預防措施！

此外，也有謠傳黃酮會導致前列腺癌，但沒有證據支持。相反，更多的研究表明，大豆異黃酮對預防前列腺癌有益，因為大豆中的異黃酮可以抑制雄性激素的活性，從而減少前列腺癌的發生風險。近年有研究指出，經常食用大豆食品相反可以降低患前列腺癌的風險近30%，具有極佳的抑制效果。

延伸閱讀

「豆中之王」黑豆花青素擊退老化、大豆異黃酮含量遠勝黃豆，女性凍齡、減重、降血壓三管齊下

168斷食一個月沒瘦？試試「斷食＋低醣飲食」大幅增加飽足感！高速提升斷食成效，加倍燃燒小腹脂肪

冰晶番茄萃取高濃度珍稀「茄紅素」10大功效 美白抗皺效果超有感，強效抗氧化、抗炎防癌和守護生殖健康

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